Favorite Workout: CrossFit Central Tabata Workout

Posted on February 20, 2012 by Jack & Adams Bicycles

An entire TABATA workout only takes 15 minutes (plus a warm up!). You don’t need equipment and it will kick your rear!

Tabata: It’s ONLY 20 seconds of work……
Don’t be mislead – “only” 20 seconds is harder than it’s sounds.

Tabata Protocal:
What is it?

Tabata is a type of interval training cycle that includes:
20 seconds of maximum effort work – 10 seconds rest – REPEAT up to 8 rounds.

Total workout time for one exercise is four minutes.

Does it work?

YES and QUICKLY! After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, in addition to a 14% increase in their aerobic capacity (Vo2Max). These results were witnessed in already physically fit athletes as well as less conditioned athletes. He compared results with a group who performed more traditional endurance training – running 60 minutes at 70% of aerobic capacity. These results showed an unimpressive 9.5% improvement in aerobic capacity and no effect on anaerobic capacity in the same number of weeks.

The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance training – making the Tabata Protocol a rare workout that benefits both endurance athletes and sprinters!

More reason’s why Tabata is so great:

Other than being quick and effective – the Tabata Protocol can be done anywhere (boot camp, the park, your living room, the beach) and with almost any exercise (pull-ups, sit-ups, squats, swimming, running, shoulder press, push-ups, etc.)

Ready to try it?
Start with Tabata pull-ups, sit-ups, and squats!
3..2..1…GO!

Pull Ups – 8 rounds 20 seconds work 10 seconds off then….
Sit Ups – 8 rounds
Pull Ups – 8 rounds
Squats – 8 rounds

Thanks to Lisa Thiel of CrossFit Central for her favorite workout!

Learn more about CrossFit Central.

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